Advertisement

Fish Fillets with Tartar Sauce

July/August 2011

Your rating: None Average: 3.7 (7 votes)

This fast tartar sauce comes together in just 10 minutes and makes a great topping for simple sautéed fish fillets. Serve with toasted potato wedges and coleslaw.


Fish Fillets with Tartar Sauce

Makes: 4 servings

Active Time:

Total Time:

Ingredients

Tartar Sauce

  • 1/2 cup reduced-fat mayonnaise
  • 1 cornichon or sour gherkin pickle, chopped
  • 1 tablespoon minced shallot
  • 1 anchovy fillet, minced
  • 1 teaspoon chopped capers
  • 1 teaspoon dried tarragon
  • 1 teaspoon chopped fresh parsley
  • 2 teaspoons lemon juice
  • Freshly ground pepper to taste

Fish

  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 pound catfish, tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions
  • 1 tablespoon extra-virgin olive oil

Preparation

  1. To prepare tartar sauce: Combine mayonnaise, cornichon (or sour gherkin pickle), shallots, anchovy, capers, tarragon and parsley in a small bowl. Stir in lemon juice and pepper.
  2. To prepare fish: Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).
  3. Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve each portion of fish with about 1 tablespoon sauce each.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 3 days.
  • Notes: Catfish: Look for U.S. farmed catfish—it’s sustainably raised in non-polluting inland ponds and fed a mostly vegetarian diet.
  • Tilapia: U.S. farmed tilapia is the considered the best choice—it’s raised in closed-farming systems that protect the surrounding environment. Central and South American tilapia is considered a good alternative. Avoid farmed tilapia from China and Taiwan—where the fish farming pollutes the surrounding environment.
  • Haddock (Scrod): To get the best choice for the environment, ask for U.S. Atlantic “hook-and-line-caught” haddock—this method causes the least damage to the sea floor and has the least by catch.

Nutrition

Per serving: 204 calories; 11 g fat (2 g sat, 5 g mono); 47 mg cholesterol; 12 g carbohydrates; 1 g added sugars; 13 g protein; 0 g fiber; 546 mg sodium; 265 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1/2 starch, 3 lean meat, 1/2 fat


More From EatingWell

Recipe Categories

Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
30 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Publication
July/August 2011
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner